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This means the body primarily likes to use amino rich muscle tissue as this high quality fuel source.
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Muscle tissue is not something your body wants to use as a fuel source, ever... The only times you start using decent amounts of muscle tissue and protein as energy is after 90 minutes or more of continuous activity. Even at this point, only 5-15% of your caloric needs come from protein. This has led to the incorporation of proteins in energy drinks (Accelerade, etc.) in a ratio of about 4 to 8 parts carbo's to 1 part protein.
I really don't know where you came up with that information regarding protein utilization, but it's simply not true.
As for The David's goals of developing strength and endurance:
Your best bet without equipment include
-walking/jogging/running for endurance
-lunges and squats with only your body weight (make sure you are paying attention to your technique here) for lower body strength
-Isometric (holding a position) exercises for your trunk (again, technique is important)
-pushups, pullups, etc. for upper body strength
I realize that that is a little vague, but if you have more specific questions or goals in mind feel free to contact me.